Sunday’s really don’t have to be that bad.. and neither do Mondays.. I always hear about the Sunday Scaries and the Monday Blues and honestly.. it’s makes me super disheartened to hear that from people. The only time I truly felt that way is when I had a lot of anxiety about work or a big project and needed to accomplish more and therefore I kept putting it off. I’ve since then started keeping a journal and i just list my things to do that will help me feel accomplished and relaxed by the end of the day. This way when Sunday rolls around I know i did the best I could to finish the majority of that project at work and still completed all my errands.
I’ve listed a typical list that I run through every weekend to help my Sunday and Monday move more smoothly.
Meal Prepping
I plan my lunches for the week and I check to see if I have any planned lunches where I know i won’t be in the office. This way I plan the exact meals that I need. Most of the time I’m just packing some quick salads or prepping food that will be stored in a container which I can easily pack the night before. For the weeks that I know will be super hectic, i just take the work out for myself and plan all my lunches and smoothies from Sunday.
Staging Work Attire
This is something I started doing when I first got into a 8-5 routine. By having my work outfit prepared, i was able to see what needed to get washed or dry cleaned/ ironed and I could easily stay ahead of that. This will also help you check your calendar and prepare for any big meetings you have where you need to dress the part.
Planning Work outs/Activities
I have a pretty basic routine where i plan to work out specific days of the week and I have a back up plan in case I have to leave work late or get to the office earlier. By having a back up plan and all my clean workout clothes in the car.. I know i won’t be ever drive to the gym and realized I forgot my tennis shoes or work attire.
Reviewing Emails
Something that i notice about my anxiety is just attacking it head on. Is there a project I’m worried about? I plan out how i will tackle the project and complete by the due date. Are there emails I can knock out in a few hours in front of the TV to make Monday morning easier, great I’ll do that as well. I just notice my anxiety is significantly reduced when I start understanding and planning my potential problems that are giving me the Sunday Scaries to begin with. I know it’s a bit controversial to work on the weekend and how you need to have a work life balance however sometimes an hour or two can significantly reduce your anxiety and help you enjoy your family and day a lot more easily.
Updating Calendar
Following up on the emails I also like to be sure my calendar is up to date with all the activities i need to do during the week. By having these all planned out I know i will get to them and not forget. I also can plan on sleeping earlier if I see an unplanned early morning meeting on Monday. Nothing is worst than waking up and realizing you have a meeting in 15 minutes marked as high priority.
Spending Time with Those you Love
One of the things that helps me cope with the Sunday scaries after knowing i’ve done all I can do to have a well planned week is spending time doing things i love with those I care about. Knowing you have a support system and people that care about you outside of what you do for a living can be so good for your health. Although some people like to have alone time there are those of us that just need some social connection to feel important. For those of you that live further away from family, try to set up a Sunday movie night or football party/gathering where you can get together and spend some social time with people. This always helps me think about something other than work and more grateful for the life I have.
Catching up on Some zzz’s and Reads
Finally, and most important of all is get some REST! Some R&R is needed, especially as we get older. I’m not talking about just sleep either. Rest your mind. Read a book that is not for work or furthering your career. Let your mind wander and let it rest from all the chaos of life. When i take a nap or catch up on sleep, i just feel a lot more refreshed when I get back to work on Monday. It’s almost like I’m looking forward to tackling on the week ahead!
I’d love to know how you deal with Sunday Scaries and prepare for your week ahead! Share your thoughts with us below!
:)
